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  • First and foremost great podcast..I’m 39 years old, and a year remove from post ACL surgery. I’ve pretty much gained a massive amount of weight due to limited ability. My sleep is not where it should be (roughly 5 hours sleep) and dieting need a massive overhaul. As I move back into the swing of things do you have any advice on reestablishing a healthy lifestyle? Thanks guys Ron

  • Sources:

    Reestablishing a healthy lifestyle after an ACL surgery involves a careful balance of exercise, nutrition, and stress management. Here are some tips based on insights from the Mind Pump Podcast:

    1. Exercise and Recovery: It's important to gradually return to exercise. Consider starting with low-impact activities like walking to manage anxiety and mood, and gradually progress to resistance training focusing on full-body workouts twice a week. This approach allows for recuperation and can prevent re-injury 1.

    2. Dietary Adjustments: During recovery, maintaining a high-protein diet is crucial as it helps preserve muscle mass even with reduced activity. While increasing protein intake, you might consider reducing overall calories by cutting down on carbohydrates or fats to align with your lower activity levels 2.

    3. Stress Management: Healing places stress on the body, so managing stress through activities like yoga, walking, and breath work can be beneficial. It's recommended to treat exercise as a tool for feeling good rather than striving for performance gains initially 3.

    4. Setting Realistic Goals: Understand that your body needs time to recover fully. Avoid the temptation to rush back into your previous fitness routine too quickly, and instead focus on incremental progress 4. Engaging in activities outside of physical fitness can also help maintain motivation and mental well-being during recovery 5.

    5. Leveraging Tools for Healing: Consider incorporating recovery tools like red light therapy and sauna use, which may speed up recovery, while ensuring you get adequate sleep and maintain a nutritious diet 6.

    These strategies can guide you gradually back into a holistic, healthy lifestyle while recovering from your ACL surgery.

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  • What safe exercises can I start with?

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    Starting safe exercises after an ACL surgery is crucial for regaining stability and strength. Here are some recommended exercises based on Mind Pump's insights:

    1. Band Exercises: Utilize rubber bands to incorporate gradual resistance. They adapt to your natural strength curve, making it safer for joint recovery 1.

    2. Strength and Stability Work: Focus on exercises that enhance stability, such as hip bridges and squats. These exercises are great for rebuilding joint support and should be done with an emphasis on controlled movement 2.

    3. Unilateral Movements: Include exercises like single-leg squats or step-ups. These movements help correct imbalances between the legs, which is particularly helpful after ACL recovery 3.

    4. Water Exercises: Working out in a pool can provide gentle resistance that strengthens the muscles without putting too much stress on the joints. It's a safe environment to challenge range of movement 4.

    5. Blood Flow Restriction (BFR) Training: BFR can be used to stimulate muscle growth without heavy weights, which is beneficial when your knee isn't ready for intense loading 5.

    6. Sled Work and Sled Pulls: These exercises can develop lateral stability and muscle without excessive strain on your ACL. They're also a good way to introduce resistance and functional movement 6.

    Always ensure to consult with your physical therapist or healthcare provider before beginning any new workout regimen, particularly post-surgery.

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    RELATED QUESTIONS

  • Tips for improving sleep quality?

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    Improving sleep quality involves establishing proper routines and making environmental adjustments. Based on insights from the Mind Pump Podcast, here are some effective tips:

    1. Limit Blue Light Exposure: Two hours before bed, reduce exposure to electronics. If unavoidable, use blue light blocking glasses to help signal your brain that it's nighttime, which can enhance melatonin production and prepare your body for sleep 1.

    2. Create a Consistent Sleep Routine: Establish a fixed bedtime to help your body adapt to a sleep schedule. This routine should include dimming lights and avoiding stimulants like caffeine after 3 p.m. 2.

    3. Optimize Your Sleep Environment: Ensure your room is cool and dark to foster an environment conducive to rest. This may involve cooling systems like a chili pad on your mattress 3 4.

    4. Avoid Heavy Meals Before Bed: Eating large meals close to bedtime can disrupt sleep. Aim to finish eating at least two hours before sleeping 5.

    5. Try Natural Relaxants: Herbal teas such as chamomile or supplements like lemon balm can aid relaxation and improve sleep quality without the sedative effects of over-the-counter medications 3 2.

    6. Incorporate Daytime Sunlight: Exposure to natural light during the day helps regulate your circadian rhythm, promoting better sleep at night 6.

    7. Manage Stress Throughout the Day: Engage in stress-relief activities like meditation or breathing exercises. Reduced stress levels can facilitate more restful sleep 7.

    By implementing these strategies, you can improve the quality of your sleep, leading to better overall health and well-being.

    RELATED QUESTIONS